IFPA Trainer Practice Exam

Which technique is correct for the biceps curl?

1. Stand with feet together and back slightly arched.

2. Curl the bar upward without moving the shoulders.

3. Rapidly return the bar to starting position.

4. Keep elbows flared outward throughout the movement.

The correct answer is: Curl the bar upward without moving the shoulders.

The technique of curling the bar upward without moving the shoulders is essential for performing the biceps curl correctly. This focus on isolating the biceps helps ensure that the target muscle is effectively engaged throughout the entire range of motion. By keeping the shoulders stable and minimizing any movement, the lifter is able to maximize tension on the biceps, which is critical for muscle development. This approach also helps prevent injury by avoiding unnecessary strain on the shoulder joints. In contrast to this technique, standing with feet together and a back slightly arched does not provide a stable foundation and can lead to poor form. The arms should be the primary movers in this exercise, and any excessive shoulder movement could turn the emphasis away from the biceps. Similarly, rapidly returning the bar to the starting position compromises control and can diminish the effectiveness of the exercise, as it reduces the time under tension that is vital for muscle growth. Lastly, keeping the elbows flared outward creates an awkward position that can lead to improper biomechanics and potentially strain the shoulders, diminishing the effectiveness of the curl and increasing the risk of injury. Therefore, focusing on curling the bar while keeping the shoulders still is the correct and most effective technique for this exercise.